chris jenkins

I would cut the exercises down and work around 3 days. mon -bench wed's - squat's friday - deadlift's. Drop all other assistance exercises and just focus on the three big lift's for a few week's.

At the moment my routine is something like this:

mon : max effort bench / shoulder's / tricep's / rear delt's

wed's: box squat / ham's / band work / abdominal's - core / calves

friday : deadlift with band's or chains / back work / core

sat : speed bench with 50-60% of my shirted bench (this is a very light workout)

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joepeeps

Thanks chris..thought that previous workout load was a bit on the high side!!I'm doing a three day split similar to that one above but i don't have the speed bench day..and my gym doest have bands or chains sadly so no Westside stuff for me lol..i don't like 4 day splits so i might start throwing the speed bench in at the end of my deadlift and back day instead but thanks again for the tips.

chris jenkins

No problem Joe mate, the guy who own's the gym I train at purchased some band's when he was over training with the Westsider's. I have found they have helped, I still hit my heavyest set's without the band's.

Worth investing in some if you want to mix your training up a bit, I didnt want to use them at first was stuck in my ways a bit. Have to change with the times I guess bro.

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Chris4Pez

:bump: sorry guys haven't got time to read now as am work but will read as am interested in this sort of thing as bully and a few others have been telling me about it!

joepeeps

Problem i have tho is no one in my gym uses bands and i have never tried them tho read a lot about the benefits of bands and boards..some big lads at my gym but i think the Westside stuff has yet to infiltrate the place lol!!

chris jenkins

I have got a little stronger using them, worth investing bro

Read away Chris mate, I post at work also lol

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Chris4Pez

Chris what are you currently weighing in at? also are you a natty trainer who do you use?

Also if you don't mind what is your day to day diet?

Sorry for all the questions but just want to get a perspective on this sort of thing

Bulldozer

Could you expand more on your workout please Chris.

Exercise's, sets, reps ??

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Big_Dan

I was using the bands before christmas ,
found they really helped with my explosive strength,
also been experimenting with the chains , found they really helped my
close-grip benching alot , as well as my other lifts,

that first routine u posted up , was quite similar to the one i was using early last year, found it reli helped build my foundations , to my training !!


speak soon guys

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